Mediterranean Diet Scrambled Eggs with Vegetables
Start your day with a vibrant plate of Mediterranean Diet Scrambled Eggs with Vegetables, a heart-healthy recipe bursting with flavor and nutrients. This quick and easy dish combines fluffy scrambled eggs with a medley of sautéed red bell peppers, zucchini, cherry tomatoes, and spinach, infused with aromatic oregano and topped with tangy crumbled feta cheese. Cooked in olive oil for a rich and wholesome touch, this meal is perfect for energizing your mornings or as a light lunch. Ready in just 20 minutes, it’s a delicious way to embrace the Mediterranean lifestyle while ensuring balanced nutrition. Garnish with fresh parsley for a pop of color and serve with whole-grain toast for the perfect finish!
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Recipe Information
Ingredients
- 4 large eggs
- 2 tablespoons olive oil
- 1 red bell pepper
- 1 small zucchini
- 10 pieces cherry tomatoes
- 2 cups spinach
- 1 ounce feta cheese
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 teaspoon dried oregano
- 2 tablespoons fresh parsley
Instructions
Begin by washing all the vegetables thoroughly. Dice the red bell pepper, slice the zucchini, and halve the cherry tomatoes.
Crack the eggs into a bowl, add salt, black pepper, and dried oregano, and whisk thoroughly until combined.
Heat the olive oil in a large non-stick skillet over medium heat.
Add the diced red bell pepper to the skillet and sauté for 2 minutes until it starts to soften.
Add sliced zucchini and continue to cook for another 2 minutes or until the vegetables become tender.
Stir in the halved cherry tomatoes and spinach, cooking for about 1-2 minutes or until the spinach wilts.
Pour the whisked eggs into the skillet with the vegetables. Allow them to cook for about 20 seconds before gently stirring with a spatula.
Continue to stir occasionally, scraping the eggs from the edges to the center until they begin to set but are still slightly runny.
Sprinkle the crumbled feta cheese over the eggs and gently fold it into the mixture. Continue cooking until the eggs are set to your liking.
Remove the skillet from heat and garnish with freshly chopped parsley before serving.
Serve the scrambled eggs immediately, optionally with a drizzle of extra virgin olive oil and a side of whole-grain toast.
Nutrition Facts
Calories |
754 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.7 g | 70% | |
| Saturated Fat | 14.6 g | 73% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 769 mg | 256% | |
| Sodium | 3289 mg | 143% | |
| Total Carbohydrate | 29.6 g | 11% | |
| Dietary Fiber | 7.1 g | 25% | |
| Total Sugars | 20.1 g | ||
| Protein | 35.1 g | 70% | |
| Vitamin D | 4.2 mcg | 21% | |
| Calcium | 355 mg | 27% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 1639 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
